Planning My Workout

MoreBean13

So sfter reading these boards for a few days I have decided to actually plan my workout- which is something I haven't dont in years- with the exception of half marathon training programs, which I've done a few times.

I took a full semester 6 hour a week weight lifting and fitness class when I was in college which really taught me an invaluable amount of information about weight lifting, designing your program, proper form and lifting safety and weightlifting theory. So I have literally no excuse for my behavior but pure laziness.

The past few years I have had a lackadaisical approach to fitness and weight lifting- I would go to the gym for a set amount of time and "let the spirit move me" when I was there. The spirit always moves me to do long intense cardio and use my leftover time for weight lifting, and only do the particular exercises I like doing. :bigsmile: The spirit has not moved me to advance my fitness in any way or help me achieve the body I want in a long time. There is a very valid attitude that doing anything is better than doing nothing- but I have been using this as a crutch and not progressing my workouts at all.

So, today I decided to cut back my cardio to about 45 minutes ( from 70) + 10 minutes warm up/cool down, and I sat down and PLANNED a full body weight workout. I even made a log sheet - I'm ready to tear the gym up today. I can't wait!

How do you plan your workouts? Do you have any tips or tricks that can help someone just beginning, or starting over like me?

lillebanon

I only recently started lifting (was strictly running before), but I have separated my lifting days from my cardio days. My plan is to do full body lifting 3 days a week (it takes me a little over an hour to get through the lifting exercises on my list) with only about 15 minutes of cardio to limber up, and then do any more intense cardio/runs on my in between days.

31prvrbs

I absolutely plan my workouts. I'm a firm believer in working out w/a purpose. If I don't have purpose in why I'm doing it, then there's really no reason to be doing it. For years, I did the "let the spirit move me" method as well, yet hated when I mentioned to someone that I worked out, they would look surprised, lol. That's because the whole "do what I feel" movement, wasn't doing much for me by way of "looking" like I worked out. After years of researching and experimenting on myself, I found out what things affected my body in what way, and learned how to work out w/specific goals in mind. Good for you for making the transition as well.

I think you're on the right track w/the full body workouts, as those are best for beginners, or those just starting back. I'd stick with 2-3 of those per week, and cardio on the off days. I can't tell you how ecstatic I am to hear you say you're lowering the cardio. It makes me sad sometimes seeing women force themselves to do eons of cardio, to no avail. Not that cardio doesn't have it's place, and sure if you're training for a marathon you'd need lots of it (and in which case, you wouldn't really need to be too concerned w/adding muscle)....but for the average woman, that wants to *transform* her body, more cardio, is not necessarily better. it often leads to over-training, and thus the body holding on even MORE to extra, taking them further from their goals...

Sounds like you have a solid plan there. similar to what I'd put a beginner client on....

~Kiki

MoreBean13

Thanks for the input and encouragement! I feel like a lightbulb went off in the past week or so regarding nutrition and exercise and just how I view fitness in general. Its like a full mental overhaul. I do have to say though- I really like cardio! Its not just killing myself for the burn, there's a high that comes with all that cardio! But you're right, like everything else that gets you high, too much of a good thing isn't necessarily a better thing- and overtraining ensues.

Kiki- I have one question for you though, and I realize this is off topic butttt.....The 1g protein per lb rule- should that be 1g protein per lb LEAN bodyweight? There is no way I could get 1 g per lb of my full bodyweight without like 3 protein shakes a day.